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THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT StoreWorkoutsDiet PlansExpert GuidesVideosTools5 DAY PUSH, PULL, LEGS WORKOUT PROGRAM CYCLE Ditch the set 7 day weekly split and start cycling your workouts.

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By training four times a week and using a push-pull split, you are able to train muscle groups twice per week. With other workout splits, such as training legs one day, chest and back another, arms on the third, and shoulders on the fourth; you only train the muscle once a week.

If you're looking to get lean, push–pull workouts also allow you to train more of your body per workout than a traditional split, helping you to burn fat and build muscle.

Is Push Pull legs once a week enough? Yes, doing one push, one pull, and one leg workout per week is enough to see results. In fact, I often recommend three to four days as the optimal frequency to build muscle and gain strength.

An example split would be: Day #1, Push: Chest, shoulders, triceps. Day #2, Pull: Back, traps, biceps. Day #3: Legs: Legs, glutes and abs. Day #4, Push: Chest, shoulders, triceps. Day #5, Pull: Back, traps, biceps. Day #6, Legs: Legs, glutes and abs.

A push-pull training split generally refers to workouts centered on muscle groups that perform similar actions. “Push” workouts train the chest, shoulders, and triceps, while “pull” workouts train the back, biceps, and forearms. A day for training the lower body and core is also included in this training split.

For healthier shoulders, better posture and stronger lifts, pull twice as often as you push. You'll be impressed with the changes in health, body composition and performance that can come about just from following this simple ratio.

The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.

Push/Pull Workout For Fat Loss If you're looking to change your body composition, push/pull workouts can help you get there. These types of workouts allow you to exercise more of your body per session than a muscle group-specific plan does. That means you'll be able to pack more work in each time you train.

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© Copyright 1997-2025
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Form Packages
Adoption
Bankruptcy
Contractors
Divorce
Home Sales
Employment
Identity Theft
Incorporation
Landlord Tenant
Living Trust
Name Change
Personal Planning
Small Business
Wills & Estates
Packages A-Z
Form Categories
Affidavits
Bankruptcy
Bill of Sale
Corporate - LLC
Divorce
Employment
Identity Theft
Internet Technology
Landlord Tenant
Living Wills
Name Change
Power of Attorney
Real Estate
Small Estates
Wills
All Forms
Forms A-Z
Form Library
Customer Service
Terms of Service
DMCA Policy
About Us
Blog
Affiliates
Contact Us
Privacy Notice
Delete My Account
Site Map
Industries
Forms in Spanish
Localized Forms
State-specific Forms
Forms Kit
Legal Guides
Real Estate Handbook
All Guides
Prepared for You
Notarize
Incorporation services
Our Customers
For Consumers
For Small Business
For Attorneys
Our Sites
US Legal Forms
USLegal
FormsPass
pdfFiller
signNow
airSlate workflows
DocHub
Instapage
Social Media
Call us now toll free:
1-877-389-0141
As seen in:
  • USA Today logo picture
  • CBC News logo picture
  • LA Times logo picture
  • The Washington Post logo picture
  • AP logo picture
  • Forbes logo picture
© Copyright 1997-2025
airSlate Legal Forms, Inc.
3720 Flowood Dr, Flowood, Mississippi 39232